Written By Sonia O’Donell
Naturopath
They say, “Travel is food for the soul” but let’s be honest, it’s not always easy on your gut.”
Having adventures in new places can be one of the best ways to expand your horizons and reset your perspective, but its less fun if you’re feeling uncomfortable from bloating, or constantly on the hunt for the nearest loo. Different food, disrupted routines, airport stress, late nights, and dehydration are just a few of the reasons why your gut might feel off while you’re away.
In this article, I’m going to cover why travel can cause tummy troubles, how to avoid the most common problems, and which simple habits and herbs can help you keep things moving naturally. Research shows that up to 40% of people experience some form of digestive discomfort while travelling, so it’s really worthbeing mindful of your needs and having some tools ready for if you need them. Whether you’re heading off for a camping weekend close to home, or an extended stomp around Asia, these tips will help keep your belly calm and your energy steady.
Why Does Travel Affect Digestion?
Your digestive system thrives on rhythm and routine. It relies on consistent signals from your daily habits including regular mealtimes, movement, hydration, and predictable sleep-wake cycles. These cues help regulate digestive secretions, peristalsis (the muscular contractions that move food through your gut), and the balance of your gut microbiome.
When you travel, especially across time zones or just when a packed itinerary means random mealtimes, those routines go out the window. That often results in sluggish digestion, bloating and constipation, because your system is trying to stay on task.
On the flip side, some people experience the opposite and suffer loose or urgent bowel movements, these are often triggered by stimulation of the nervous system. Travel is exciting, but it’s also full of potential stressors: early starts, airport security, language barriers and a zillion other subtle worries. This puts your body in a more alert state, increasing sympathetic nervous system activity, which can speed up transit time in the gut and disrupt absorption.
Changes in diet also play a part. Eating out more frequently, eating heavier meals with processed oils, unfamiliar spices, more sugar, alcohol or less fibre can all challenge the digestive system. Even the microbial makeup of local water or foods can contribute to gut sensitivity, especially if your microbiome is already imbalanced. In short, the gut is deeply connected to your internal clock and your nervous system and travel can unsettle them both.
Tips to Keep Your Digestion Happy on the Go
1. Start Your Day with Warm Water and Movement
Simple but powerful. Begin your day with a glass of warm water (with a slice of lemon maybe) and a few minutes of light movement. Even a short walk, some stretching, or standing barefoot outside can signal to your digestive system that it’s time to get going.
2. Stay Hydrated
Flying, heat, alcohol and caffeine all increase your risk of dehydration. Aim to sip water steadily throughout the day rather than gulping it in large amounts, especially on flights where pressure changes and low cabin humidity already make digestion sluggish. Drinking too much water without electrolytes too quickly can sometimes dilute stomach acid, causing a feeling of bloating and slowing down digestion, particularly if digestion is already compromised.
If you’re travelling somewhere hot or humid, increase your intake and add a pinch of sea salt or an electrolyte tablet to help with absorption. Herbal teas count too. Nettle, peppermint or fennel are great options to soothe a grumbly gut and ease bloating naturally. Remember that caffeinated and sweetened drinks as well as alcohol are all dehydrating.
3. Choose Foods That Support You
In the first day or two after arriving somewhere new, try to ease your system in gently. This might mean choosing more familiar meals that your body already knows how to handle, rather than jumping straight into spicy street food or rich local specialities. If your digestion is already sensitive, giving it a day or two to adjust can make a big difference.
When eating out, aim to include at least one cooked vegetable and steer clear of deep-fried or overly spiced options. Cooked foods are often easier to digest than raw, especially when your body is adapting to new rhythms. Choose local and simple where possible. Grilled fish with rice and steamed veg, for example, is often a safer bet than a heavy cream-based dish or a cold salad in a hot country.
If you know you’re sensitive to things like dairy, gluten, onions or seed oils, don’t test your luck while away. A reaction can affect the whole trip. Carrying a small stash of gut-friendly snacks like oatcakes, or dried fruit can be a lifesaver when options are limited, especially during travel delays or long days out.
4. Protect Your Nervous System
Digestion starts in the brain. If you’re feeling rushed, overwhelmed or overstimulated, your gut is less able to function. Build in pauses. Put your phone down while you eat. Breathe deeply. Step outside for a few minutes alone. Even small moments of calm help activate your parasympathetic nervous system, which is essential for proper digestion.
5. Support with Herbs
There are some excellent herbs that help keep digestion calm and regular, especially when your routine is out of sync and your gut feels more reactive than usual. Many of these are found in the Hello Digestion capsule formula, which I often recommend for travel support. It includes:
- Fennel seed – eases gas and bloating, and helps maintain bowel regularity
- Marshmallow root – soothes and protects the digestive lining, especially when irritated by rich or unfamiliar food
- Lemon balm – gently calms the nervous system, which can have a big impact on gut function when you’re away from home
- Calendula and burdock root – support the liver and lymphatic system, encouraging smooth detox and reducing reactivity
- Alfalfa, avena sativa and nettle leaf – rich in minerals and prebiotic fibres that help nourish and balance the gut over time
Hello Digestion is a brilliant all-rounder for travel. It doesn’t rely on stimulants or harsh laxatives, just gentle herbs that work with your body to keep digestion calm and steady. I usually recommend one capsule daily in the morning, and a second dose if you feel bloated or sluggish later in the day. You can also sip peppermint tea to ease cramping or wind as it’s a great travel staple that pairs well with this blend. Ginger lozenges are helpful to have on standby too, for soothing nausea, calming an unsettled stomach, and relieving travel sickness. They’re particularly handy for flights, long car journeys, or boat trips because they’re easy to slow to dissolve, they give a gentle, ongoing release of ginger.
So Keep it Simple and Listen to Your Body
You don’t need to stick to a perfect routine while you’re away, but your gut will thank you if you stay hydrated, eat mindfully, and give yourself a moment to take a breath now and then. A little preparation goes a long way. Taking a travel-friendly digestive blend like Hello Digestion, packing a few familiar snacks, and starting your day with warm water can make all the difference.
Your digestion reflects how safe, calm and supported your body feels. Keep that in mind, wherever you are in the world. And remember, the aim isn’t to stick rigidly to your usual routine, but to find little ways to feel grounded while you explore something new.
